13 Essential Nutrients - Washington Dairy

13 Essential Nutrients

Dairy foods are accessible, affordable, taste great, come in a number of varieties and provide a unique nutrient profile that can help make eating better easier and more enjoyable.

Dairy foods like milk, yogurt and cheese are fundamental to good nutrition. Eating a balanced diet with a variety of foods to get essential nutrientsĀ is important to maintain healthy gut and immune function and optimize overall wellness.


Milk's thirteen essential nutrients: calcium, protein, phosphorus, pantothenic acid, potassium, niacin, selenium, riboflavin, iodine, zinc, and Vitamins D, A, and B 12

These nutrients help our bodies function properly. For example:

  • Protein helps build and repair muscle tissue
  • Calcium and vitamin D help build and maintain strong bones and teeth
  • Protein, zinc, selenium and vitamins A and D help support a healthy immune system.


Milk also contains B vitamins, which can help your body convert food into fuel:

  • Vitamin B-12
  • Riboflavin (B2)
  • Pantothenic acid (B5)
  • Niacin (B3)


Download PDF

one serving of milk contains 13 essential nutrients


Related Stories